How to eat more traditional high-fibre foods

For thousands of years, European diets were rich in fibre, with hunter-gatherers eating wild plants, seeds, nuts, and mushrooms. In the Middle Ages (5th-15th century), Europeans ate wholemeal (brown) bread as a staple.

We can get dietary fibre from plant-based foods like whole grain cereals, legumes, fruits, and vegetables.¹ It is essential for gut health and the digestive system. Fibre helps keep everything moving, stabilises our blood sugar and reduces the risk of diseases like heart disease, type 2 diabetes, and certain cancers.² (Find out more about fibre in this article).

Today, most Europeans don’t get enough fibre to thrive. We eat too many white-flour foods and not enough fruits and vegetables.^3,4   But we can turn this around with a few simple changes! Let’s follow in our ancestors’ footsteps and explore Europe’s traditional foods, showing that a high-fibre diet can be healthy and delicious.

Northern Europe: Rye bread in Finland and Denmark

Rye bread has been an essential part of Nordic diets since the Viking times.⁵ Rye is a resilient grain that can cope well with the colder Scandinavian climate.⁶ In Denmark and Finland, hearty, dark rye bread (rugbrød or ruisleipä) is rich in fibre and flavour. Unlike modern white bread made from refined wheat, traditional rye bread is made with whole grains and undergoes sourdough fermentation.⁷ (Careful: not all rye bread is wholegrain or fermented, so make sure you check the label.)

Whole flour contains more fibre than refined (white) flour.⁸ Traditional staples like rye, oats or buckwheat can add variety and even more fibre to your meals.

Want to give it a try? You can replace white sandwich bread with dense rye bread—you might prefer the texture and taste after popping it in the toaster. Top with smoked fish or tofu and green salad leaves for a Scandinavian-style lunch.

Western Europe: Chickpeas in Spain

Chickpeas feature in several traditional Spanish dishes.

• Cocido madrileño is a slow-cooked stew of chickpeas, vegetables and meat from Madrid. 
• Garbanzos con Bacalao is a dish that combines chickpeas and salted cod with garlic, onion, and spices. 
• Espinacas con Garbanzos is an Andalusian chickpea dish with sautéed spinach, garlic, cumin, paprika, and a splash of vinegar.

Chickpeas are packed with fibre and a great source of protein, iron, and folate (B9).⁹ In addition to trying these traditional high-fibre meals, you could toss cooked chickpeas into salads or soups or blend them into hummus for a fibre-rich snack.

Central Europe: Sauerkraut in Germany 

People have been eating fermented cabbage (sauerkraut) in Germany since the 14th century.¹⁰ Throughout Europe, sauerkraut has been an important dish because it helped us conserve food throughout the winter when fresh food wasn’t available. It is a gut-friendly dish made by rubbing salt into shredded cabbage and leaving it to ferment. It’s high in dietary fibre and probiotics, which benefit gut bacteria.¹¹

Sauerkraut has a tangy (vinegary) taste and can be a great addition to salads or sandwiches.

Eastern Europe: Mămăligă (cornmeal porridge) in Moldova

Mămăligă (cornmeal porridge) is high in fibre and contains nutrients like magnesium, potassium, and zinc.¹² It has long been a popular dish among peasant farmers in the countryside of Moldova, Romania and neighbouring countries, but has become a cherished national dish.¹³ It’s easy to make, so why not give it a go?

Britain: Neeps and tatties in Scotland

Neeps and tatties is a traditional Scottish dish made from mashed swedes (rutabaga) and potatoes. It’s a high-fibre dish (especially if you use unpeeled potatoes) and high in potassium, folate and vitamin C.^14,15 It’s often served with haggis, a combination of sheep organs and meat mixed with onions, oats, spices, and salt and stuffed into a sheep’s stomach.¹⁶ 

Southern Europe: Lentils in Italy

When we think of Italy, pasta or pizza probably springs to mind. But Italians also have a strong tradition of eating lentils, packed with fibre and protein. For example, Lenticchie con Cotechino uses lentils with slow-cooked spicy pork sausage. Italians often serve it on New Year’s Eve to bring prosperity and good luck.¹⁷ Zuppa di lenticchie (lentil soup) is another great example of lentils done the Italian way. This rich vegetable and lentil soup typically comes with crispy bread and parmesan cheese.

The Balkans: Bean soup in Bulgaria

The final high-fibre dish on our traditional food tour of Europe is bob chorba (bean soup) from Bulgaria. While many European countries use legumes like beans, chickpeas, or lentils in soup, bob chorba has a minty twist. It typically includes beans, vegetables, spearmint, and herbs like thyme and marjoram. (Some variations of the classic vegetarian recipe include meat.) Originally a staple dish in Bulgaria’s monasteries, it is now a household favourite.¹⁸

Beans, like lentils and chickpeas, are an affordable and versatile source of fibre. Add them to salads, soups, stews, or favourite dishes like tacos. Keep canned beans on hand for a quick and easy boost of protein and fibre in your meals.

European people have long been eating nutritious and tasty meals like Spain’s chickpea stews, Scandinavia’s rye bread and Moldova’s cornmeal porridge.  By adding these traditional high-fibre foods to our diet, we can improve digestion, lower disease risk, and enjoy a delicious dinner.